In general, the ideal is to consume about 20 grams of protein after an intense workout, Michalczyk says. Research suggests that you can consume up to 0.4 grams per kilogram of body weight at a meal, which would be equivalent to about 25 grams of protein for a 135-pound person. Just be sure to avoid excess protein after training, because according to Valdez, the limit does exist. The body cannot exceed 30 grams of protein at one time, which takes two to three hours to be absorbed and metabolized.
Any amount greater than that amount will be converted to fat if you exceed your caloric intake at that time. In other words, it's very possible to eat too much protein. It's even possible to hinder your fitness goals. Eating too much protein can be counterproductive and affect your muscle-building goals, Rumsey says.
While enough protein is needed to provide amino acids for muscle development and protein synthesis, once those needs are met, excess protein will be oxidized and used as energy. That doesn't sound too bad, right? Not so fast. If you eat too much protein on a consistent basis, your body will produce more enzymes that burn protein for energy. Since its goal is protein synthesis, not protein burning, this isn't ideal.
She says that endurance athletes need approximately 1.1 to 1.3 grams of protein per kilogram of body weight, and says that the most that athletes could need to consume is approximately 2 grams of protein per kilogram of body weight if they are looking to build muscle. When it comes to choosing a 20-gram protein source, choose whey, a fast-digesting protein found in milk. Therefore, White Cap's optimal protein intake is already 30 grams, and your body may start to undo all the repetitions you just did, storing the protein in the form of excess fat.